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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jun 21, 2020:

activity # timemileskm+m
  Running12 12:11:41 88.37(8:17) 142.21(5:09) 85
  Cycling1 1:14:00
  Strength and Conditioning2 50:00
  Orienteering1 22:00 2.24(9:50) 3.6(6:07)
  Drills1 5:00
  Total13 14:42:41 90.6 145.81 85

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MoTuWeThFrSaSu

Sunday Jun 21, 2020 #

10 AM

Running 52:00 [1] 7.0 km (7:26 / km)

8 PM

Running 57:21 [1] 11.47 km (5:00 / km)
shoes: Brooks Cascadia 7

Abbey Craig, Uni, Minewoods
Least climb

Saturday Jun 20, 2020 #

10 AM

Running 24:18 [4] 7.26 km (3:21 / km)
shoes: Brooks Ghost 12 - 2

Intervals round Wallace High School (new place!).
8x3mins (except first in 3.18...)
1min off
Nice change of scenery

Running 36:45 [1] 5.93 km (6:12 / km)
shoes: Brooks Ghost 12 - 2

4 PM

Running 15:00 [4] 4.14 km (3:37 / km)
shoes: Brooks Cascadia 7

Devilla
3x5mins, 1min off
Double session achilles test

Running 37:57 [1] 7.26 km (5:14 / km)
shoes: Brooks Cascadia 7

Friday Jun 19, 2020 #

10 AM

Running 1:17:16 [2] 13.46 km (5:44 / km)
shoes: Brooks Cascadia 7

Dumyat
Came down the grass track to car park so much nicer.
4 PM

Running 54:05 [1] 10.24 km (5:17 / km)
shoes: Brooks Cascadia 7

Allan and Minewoods

Thursday Jun 18, 2020 #

10 AM

Running 18:53 [1] 2.92 km (6:28 / km)
shoes: Inov8 X-Talon 212 v5

Orienteering 22:00 [4] 3.6 km (6:07 / km)
shoes: Inov8 X-Talon 212 v5

Abbey Craig Filming
GPS didn't work, fine on warmup...

Running 4:52 [4] 0.86 km (5:40 / km) +85m 3:47 / km
shoes: Inov8 X-Talon 212 v5

From gate at very bottom to monument
Still no gps...

Running 19:50 [1] 3.41 km (5:49 / km)
shoes: Inov8 X-Talon 212 v5

5 PM

Running 1:04:09 [1] 13.21 km (4:51 / km)
shoes: Brooks Ghost 12 - 2

Wednesday Jun 17, 2020 #

10 AM

Running 1:44:44 [2] 20.85 km (5:01 / km)
shoes: Brooks Cascadia 7

Gathering stone loop
Kippenrait glen on way out. Last trip us there for a while as the shooting starts soon.
4 PM

Running 41:11 [1] 8.39 km (4:55 / km)
shoes: Brooks Ghost 12 - 2

BoA/Uni

Strength and Conditioning 20:00 [1]

Tuesday Jun 16, 2020 #

10 AM

Running 20:00 [4] 5.79 km (3:27 / km)
shoes: Brooks Ghost 12 - 2

4x5mins
1min off
Uni sports centre grass pitch
Achilles test

Running 32:41 [1] 6.45 km (5:04 / km)
shoes: Brooks Ghost 12 - 2

Drills 5:00 [1]

4 PM

Running 1:10:39 [2] 13.57 km (5:12 / km)
shoes: Brooks Cascadia 7

Allan Water, Minewoods, Hermitage woods.

Monday Jun 15, 2020 #

2 PM

Cycling 1:14:00 [1]

Dunblane and Doune
Anticlockwise for a change

Strength and Conditioning 30:00 [1]

Standard

Squats, 10kg to over head position 12x3
Lunges, 10kg 12x3

Hamstring raises, 10kg 10x3 single leg
Hip flexor with band, 12x3 each leg

Situp/twisted situp/press up 10/10/12


Step ups, 10kg 12x3
Resisted ankle rotations (with band)

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